For something so natural, you’d think we’d be more comfortable talking about it. But daily bowel movements- yes, every single day- are one of the most overlooked cornerstones of hormonal balance, gut health, mental clarity, and reduced inflammation. And yet, so many people carry silent discomfort in their bellies, chalking up the lack of movement to being “just how my body works” or “a weird week.” Spoiler: It’s not supposed to be this way.
Daily elimination is not just about physical release. It's a physiological exhale. A literal and metaphorical letting go. Your bowels are a detox pathway. A communication system. A hormone regulator. If your body were a house, your colon would be the garbage disposal. And you better believe when that’s backed up, the whole house becomes toxic.
Here’s the thing: constipation isn’t just inconvenient—it’s a red flag.
When stool lingers in the colon too long, toxins, excess estrogen, and inflammatory byproducts intended for exit can be reabsorbed into the bloodstream. This contributes to everything from estrogen dominance symptoms (think: PMS, bloating, sore breasts, acne) to sluggish digestion, skin flare-ups, and mood swings.
Enter: Miralax. It’s what many people are told to reach for when things don’t move. It’s convenient, over-the-counter, and gentle enough to use with toddlers… right?
Not so fast.
While Miralax may provide short-term relief, it does nothing to address the underlying reasons your body isn’t letting go. And over time, it can create a crutch-like relationship with your colon—reducing natural motility, impairing the gut lining, and aggravating inflammation. Some evidence even suggests it may alter the microbial balance in your gut. Not exactly the healing partner we hoped for.
Constipation shouldn’t require a Band-Aid. It requires reconnection- with your nervous system, with your nourishment, and with nature’s remedies.
What We Actually Need
The goal of any laxative isn’t just to empty you. It’s to get your body back to doing what it already knows how to do. That’s why natural solutions, especially those rooted in functional medicine and ancient herbal wisdom, can be such game changers.
Let’s dive into some of the most effective natural allies for keeping things moving.
1. Magnesium Citrate
Let’s start with a star: Magnesium Citrate.
This form of magnesium works by drawing water into the intestines to soften stool and ease its passage. It also relaxes the smooth muscles of the digestive tract, allowing peristalsis (the wave-like contractions that move food through the gut) to do its job.
It’s the hero ingredient in Hilma’s Occasional Constipation Relief, and for good reason. Unlike stimulant laxatives that force a movement, magnesium citrate supports the body’s own natural rhythm. Bonus: magnesium also calms the nervous system, aids in muscle recovery, and supports over 300 enzymatic functions.
Pro tip: Take 200–400mg before bed with a full glass of water. You’ll often feel the magic the next morning.
2. Magnesium Oxide: A Stronger Option (With Caveats)
Magnesium Oxide is another common natural laxative. It’s less bioavailable (meaning less is absorbed systemically), which makes it highly effective for bowel movements. But this also makes it more likely to cause loose stools or urgency in sensitive individuals.
It can be helpful for “emergency” use, but we prefer citrate for long-term re-regulation. Think of oxide as a fire alarm, and citrate as a friendly reminder.
3. Triphala: Ayurvedic Gold
Translated as “three fruits,” Triphala is a revered blend in Ayurvedic medicine, known for gently toning and rejuvenating the colon. It’s not just a laxative- it’s a gut reset.
Each of its components (amla, bibhitaki, haritaki) brings something to the table: antioxidant properties, liver support, and bowel tonicity. Taken at night, triphala slowly reconditions the gut to eliminate regularly, without urgency.
Many women swear by it for long-term balance, especially when paired with nervous system support.
4. Ginger: The Digestive Firestarter
Ginger is no secret when it comes to fueling the digestive fire- it’s a warming, blood-moving, belly-soothing root that gently stimulates the digestive fire (agni, in Ayurveda).
It’s not a laxative in the traditional sense, but it encourages bile flow, digestive enzyme secretion, and peristalsis. In cases where sluggish digestion is part of the constipation picture (hint: it usually is), ginger tea or fresh ginger in meals can be a powerful tool.
For extra oomph, try a ginger-magnesium combo (like in Occasional Constipation Support), or steep fresh ginger with hot water and lemon in the morning.
5. Prunes & Kiwi: Nature’s Time-Tested Bites
It’s not just your grandmother’s remedy… prunes are rich in sorbitol, a natural sugar alcohol that pulls water into the colon, and fiber that adds bulk. Kiwi, especially eaten with the skin on, has a similar effect thanks to its enzymes and fiber content.
A 2021 clinical study actually found kiwi to be just as effective as prunes and psyllium for relieving constipation. I love using them both interchangeably as snacks or added to bowls and smoothies.
6. Mucilaginous Foods: Slippery When Healing
“Mucilaginous” may sound like a technical mouthful, but it simply refers to foods that become gel-like when mixed with water. These gentle, slippery textures coat the digestive tract, calm inflammation, and add soft bulk that helps stool move through more easily- especially important for those with sensitive guts or signs of leaky gut.
Think of these as nature’s digestive lining soothers: chia seeds, ground flax, okra, aloe vera, slippery elm, and psyllium husk. They work especially well blended into smoothies, stirred into yogurt or oatmeal, or added to gut-friendly drinks.
Try:
-
1 tbsp chia seeds soaked in coconut milk overnight (pudding style)
-
Ground flaxseed in oatmeal, yogurt, or baked goods
-
Unsweetened inner leaf aloe vera juice added to your morning hydration
-
Psyllium husk (one of the stars in Hilma’s Daily Fiber + Digestive Enzymes) mixed into water or smoothies for added fiber and texture-supporting gut health
7. Fiber + Water: The OG Duo
No laxative discussion is complete without mentioning the foundations: fiber and hydration.
Soluble fiber (think oats, beans, fruits) forms a gel that helps bulk and pass stool, while insoluble fiber (leafy greens, flaxseeds, veggies) acts like a broom, sweeping things through. But without enough water, fiber can do more harm than good- leading to even more blockage.
Aim for:
-
25–35g of fiber/day (ideally from whole foods)
-
Half your body weight in ounces of water/day
For those in a fiber funk, a clean supplement like Hilma’s Daily Fiber can be a gentle nudge
8. The Power of the Parasympathetic
If you only remember one thing from this piece, let it be this: you cannot poop in fight or flight.
Your body needs to feel safe to release. That’s why so many people who rush through mornings, skip breakfast, or wake up already checking emails often struggle to “go.” The vagus nerve (your gut-brain superhighway) controls the parasympathetic nervous system, also known as the “rest and digest” mode. If your body feels like it’s being chased by a lion (even if it’s just by a jam-packed to-do list), digestion slows, motility weakens, and your bowels go into lockdown.
Creating space for calm- especially in the morning-is one of the most underestimated tools in any natural constipation toolkit! Whether it’s a few deep belly breaths, legs up the wall, sipping warm lemon water in silence, or simply sitting still long enough for your body to hear the signal to release- these small rituals have big ripple effects.
Let's talk about caffeine.
While coffee has earned its reputation as the “morning mover,” if your bowels only move when caffeine is involved, that’s a red flag!
Caffeine stimulates the bowels by triggering the release of gastrin, a hormone that speeds up colon contractions. But If coffee is the only thing that gets you to go, your nervous system and gut motility likely need more foundational support.
We’re not here to demonize your beloved morning cup. Coffee, in moderation, can be antioxidant-rich and mentally uplifting. But using it as a crutch for bowel movements is like asking a fire alarm to wake you up every morning. When we constantly override the body’s natural cues, we delay the deeper healing work of getting the body back to balance.
